The Holidays are Upon Us
WOD, 12/16/09:
“Fight Gone Bad”
Wall Ball, 20/14
S.D.H.P, 75/55
Box Jump, 20 inches
Push Press, 75/55
Row, calorie count
*spend 1 minute at each station completing as many reps as you can. Rest 1 minute after you have completed all five stations and repeat for a total of 3 rounds. Keep track of total reps at each station.
So, the holidays are upon us and I have a few matters of business to take care of:
Numero Uno: Schedule
Christmas Eve: All morning classes (5:30 am, 6:30 am, 9 am) and a SPECIAL 2:00 pm WOD.
Christmas Day: ONE 10:00 am WOD (feel free to suggest another time if this is not convenient…we’ll try to accommodate.)
New Year’s Eve: All morning classes (5:30 am, 6:30 am, 9 am) and ONE 4:30 pm class.
New Year’s Day: CLOSED (we’ve seen you party…we know no one is showing)
My second line of business: Your diet
Yes, it is the holidays. Yes, you can cheat. Please keep in mind that anything that you consume WILL set you back slightly or significantly. Am I going to tell you not to eat your Mother’s empanadas (Blanco) that she makes once a year, or your Aunt Rita’s bourbon balls? NO! How about eating two instead of six? Or going for the cookies instead of the cookies AND the Friendly’s Jubilee Roll (Allie!)? Please realize that if you are an individual that rarely cheats, you are training your body to resist, and NOT to crave those foods. When you do cheat, your brain “re-programs,” so to speak, and you will begin to crave these foods for awhile afterwards. In addition, you may feel sick and your performance in WODs may suffer for a few days (the old “gluten hangover”).
Ashley D. getting her overheads on...
Jacob's best impersonation of Shlee.
Yes, Teresa can get her knees to her elbows, but she can also get LOW in her squats. Great work today, T.
"Huh???"
A great Rx'd WOD, Angry Jenn...
The CW gettin' it DONE!
Great energy 5:30 pm!
Rob L...best knees to elbows all night. Great work!
Great work Annie!
Blanco took the trophy for most rounds in today's WOD.
Leave a reply
15 Responses for The Holidays are Upon Us
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Mark aka "DOUBL:
December 15, 2009 06:45 pmI am glad mike put this out there tonight. I am also gonna throw my hat in the ring in March at sectionals. I am willing to take this too the next level and do what ever LP,DP and coach Kelly and Shle tell me too do to make it through this. I also want to say if i am SLACKING you can get all up in my STUFF, i welcome it. I want to represent SCF stronger than ever so who else is ready?
PEACE OUT
HAPPY HOLIDAYS
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LP:
December 16, 2009 04:04 amDoub. D and Nails…I am glad to hear it. Having a competition to train for always makes one a better athlete (specific goal). I know Blanco, Shlee, DP, you two, and Stacy are interested. I am glad that you are welcoming criticism…we all need it. In order to compete we have to make sure our movements are as close to perfect in the gym. While DP, Kelly, and I try to correct everyone, I am really going to be looking at you guys…It's a good thing.
Secondly, we need to work on our weaknesses. What I saw last year at the qualifier was that the trophies were to the ppl. that were strong enough, but had GREAT MET-CON. So, work on limiting rests in WODs. I also encourage you to do CrossFit endurance WODs in addition to our reg. ones.
I think everyone could work on pull-ups, rings dips, heavy deadlifts in short met-con WODs, overhead squats, and handstand push ups.
Remember, there is no scaling, so we must limit the amount of movements that we ABSOLUTELY CANNOT DO AT ALL.
I am very proud of you guys for making this commitment! 3 months to go!
Remember to go on the CrossFit Games site on the 21st (Mon) to register as competitors or spectators.
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Mike "The Condi:
December 16, 2009 04:35 amI'm in for the games too… Not sure I was on the fence more than I was just nervous about not being "totally prepared". I think with 3 months to prepare, WE can ALL crush it. This may be crazy, but what if we did mini endurance training post-WODs on the weekends? Should some of us set the alarms early and take a few laps around our neighborhoods (for those that can't get to SCF in the a.m.)? I'd love to work on getting STRONGER too, so suggestions of how and when without killing daily WODs are welcome.
- The Condition.
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LP:
December 16, 2009 04:47 am
I prefer "The Element." It is not a good idea to do the endurance WOD immediately following a reg. WOD. Should be at least 4 hours before or after. I want to start doing endurance again. Perhaps we could organize a SCF Endurance Team. Either way…get on it. In your neighborhoods in the am or WOD am and come back for endurance in the P.M.
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Mike "The Condi:
December 16, 2009 05:39 am
Thanks LP… I guess my next question becomes: endurance training on WOD days (mornings) or off-WOD days? I'd be interested in a SCF Endurance Team as our schedules allow.
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LP:
December 16, 2009 05:48 am
Mike,
It is up to the individual whether or not he/she chooses to do endurance on rest days or WOD days. I prefer to make my rest days, REAL rest day when I am incorporating endurance, but I've trained athletes that would rather run on their one rest day a week (usually their longer run) and incorporate more interval training in the morning or evenings that they do WODs.
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Donna E:
December 16, 2009 06:23 amI would love to work on my endurance, I'm in!
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Carb Boy:
December 16, 2009 08:01 amEndurance class…Heck yes!! Let's row and run 2-3 days a week!
As for the Sectionals….I'm still thinking about it……however I always welcome criticism and critique. Slacking is DEF a mental thing. I can see a huge difference in performance when I'm pumped about a WOD or if I'm kinda indifferent about a WOD.
As for FGB Today… I am willing to bet that I am the ONLY person who is excited about it. I mean 12yr old girl gets a pony for her birthday kind of excited…
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Stacy:
December 16, 2009 08:47 amI am definitely excited for FGB today–but this little girl is more into puppy dogs than ponies.
I'm also down for adding endurance to my workouts–whether its on my own or in a class.
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Lizzz:
December 16, 2009 08:54 ami defiantly need to start doing the endurance workouts!! i am ready to step it up!!!
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LP:
December 16, 2009 09:06 am
It would be a class, as in, I critique and watch your form. More like a club, and I do not need to be the President.
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Mike "The Presi:
December 16, 2009 09:44 am
I thought I loved FGB until the last time in Fairfield I was put on my arse…
I have a suggestion for President…
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Carb Boy:
December 16, 2009 10:04 am
FGB will put you on your arse every time…it's a killer…I LOVE IT!! but maybe I love it only because it's associated with heavy amounts of alcohol after completion…..guess we'll find out today.
CB will be in FULL crazy nutzo form today…I've been fired up since I got the text msg last night…
still down for endurance "class" especially if we are doing a bunch of running…that form could always use some work.
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Dan M:
December 16, 2009 01:26 pmI'm always up fora run so I'm definately in for a CF endurance team/club. As for the sectionals, I'm still on the fence. Mentally I want to do it but physically I need a lot of work. I'd welcome LP or DP's input as I go along as to whether or not they think I'm ready and could compete. Guess it's time to hit it hard and start pushing the WODs!!!
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I am not a big blogger, but I wanted to let everyone know that I am making a commitment to competing at the sectionals in March. I was on the fence about it because if I do it I want to make sure that I represent the Shoreline. If anyone else is on the fence I hope you will make the commitment with me. If anyone doesn't think I am giving my all during a WOD I encourage you to call me out. I am looking to turn the corner in my performance and show everyone what SCF is all about in March.
Who's with me?